I am not vegan, but interestingly outside of milk and cheese (consumed directly mostly, and in fairly small quantities), yoghurt is the only animal product I knowingly eat. Let us call me a "ovo-lacto-vegetarian" (since eggs go into a whole host of things that are difficult to keep track of).
My grocery bill for meals (I eat out once or twice a month, which I am not including) comes to about $200-$300/month for two. It can easily be reduced by 25-50% without losing much.
Menus are probably going to be meaningless to provide, since 50% of them will be Indian food that most (almost all) on this list will have no clue about (probably including the guy who wanted to pull out a South Indian cookbook while dismissing Singer).
We do not consciously allot/choose foods to meet protein or other requirement. Never have. Nonetheless, I have a fairly clean medical history/status.
Proteins come from lentils, beans. Vitamins from vegetables and fruits. Carbs from breads. Fat is probably the tricky part?
Some potential menu options:
- Pasta with vegetables and marinara or pesto - Salad (lettuce, olives, beans) with bread - Roti (bread) with Alu Palak (potatoes, spinach) - Vegetable pulao (rice) - Rice with beans and cauliflower curry - Dosas (crepes) with brinjal (egg plant) sambhar - Pita bread and hummus - (Black and Kidney) Beans, Peppers and rice - Coconut milk Thai red curry with rice - Tofu hot dogs - Lentil soup with grilled peppers and lettuce on sourdough bread - Moussaka - Vegetarian sushi (cucumber, avocado, carrots, ...) - Ground peppercorn black bean burger from Chilis (~ $6) - Sichuan eggplant or broccoli with rice
Hmm... that's probably 0.1% of the range of food I eat. ;-)
--ravi
-- Support something better than yourself: ;-) PeTA: http://www.peta.org/ GreenPeace: http://www.greenpeace.org/